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i just get paranoid that what im eating is gonna make me fat again to be honest lol. im trying to break that though.

well give me some examples of GOOD carbs to eat for lunch lol everything im surrounded by is mostly fast food. if you give me a good idea i can prep it tonight and see how it goes tomorrow

I can understand and empathize with the psychology behind your way of thinking. I've never been fat, so I can't imagine what it feels like.

Portion control is my approach to carbs. I don't concern myself with the minutia of simple versus complex (..ex..I prefer the taste of white rice vs brown rice, so I eat white!). I just pay close attention to my portions and don't overdo it.

I can understand and empathize with the psychology behind your way of thinking. I've never been fat, so I can't imagine what it feels like.

Portion control is my approach to carbs. I don't concern myself with the minutia of simple versus complex (..ex..I prefer the taste of white rice vs brown rice, so I eat white!). I just pay close attention to my portions and don't overdo it.

You could try...

Sweet potato

Baby red potato

Brown rice

White rice

Whole wheat tortilla

..etc.

I agree with that. People go nuts over wheat bread when in reality a piece of white bread would hardly be any different. Both of them should be avoided as much as possible I think.

Lots of good advice in here so far! As someone who has bulked the past two years and GOTTEN fat, I can offer some assistance on how to avoid that (I currently have the past 3 months eating 3000+ calories on training days)

Osiru, that salad is PERFECT for a NON training day. When you are on a "rest day" (no exercise) then you should only be getting a trace amount of carbs from veggies (potatoes/rice excluded). You simply don't need them, so your body will store as fat! So meals like salad with chicken/beef/whatever are great, same with eggs/bacon etc. My rest days I tend to replace any carb sources with veggies (works as a meal as well as a nutrient macro).

With TRAINING days, you require carbs for energy to be at peak performance (and to be in a peak "anabolic" muscle building state). If you are worried about adding too much fat and want to take the slow and steady route, aim for 150g of carbs peri-workout (before, after, during etc). This would be roughly a cup of rice, or 2 russet potatoes. This will help build muscle just as much as protein.

I agree with that. People go nuts over wheat bread when in reality a piece of white bread would hardly be any different. Both of them should be avoided as much as possible I think.

Besides the slight difference in glycemic load and nutritional content (vitamins/minerals etc) there really isn't much difference. White bread compared to whole wheat I think is actually a joke, but white bread compared to 12 grain there's more nutritional value for sure.

I find it hilarious (and yet sad) that companies have locked in to this "whole grain" madness and you see it everywhere.. especially on cereals. "Made with 100% whole grains". Who gives a ****! It'll still make you overweight and sick when consumed often.

I can understand and emphathize with the psychology behind your way of thinking. I've never been fat, so I can't imagine what it feels like.

Portion control is my approach to carbs. I don't concern myself with the minutia of simple versus complex (..ex..I prefer the taste of white rice vs brown rice, so I eat white!). I just pay close attention to my portions and don't overdo it.

You could try...

Sweet potato

Baby red potato

Brown rice

White rice

Whole wheat tortilla

..etc.

ok. i eat white rice a lot...i knew i shoulda brought some with me for lunch..

my dinner last night was pan fried(in OVOO) salmon with a scoop of white rice and veggies... i guess i need to switch it up and eat that kinda dinner on lift days

Quote:

Originally Posted by dabears

Lots of good advice in here so far! As someone who has bulked the past two years and GOTTEN fat, I can offer some assistance on how to avoid that (I currently have the past 3 months eating 3000+ calories on training days)

Osiru, that salad is PERFECT for a NON training day. When you are on a "rest day" (no exercise) then you should only be getting a trace amount of carbs from veggies (potatoes/rice excluded). You simply don't need them, so your body will store as fat! So meals like salad with chicken/beef/whatever are great, same with eggs/bacon etc. My rest days I tend to replace any carb sources with veggies (works as a meal as well as a nutrient macro).

With TRAINING days, you require carbs for energy to be at peak performance (and to be in a peak "anabolic" muscle building state). If you are worried about adding too much fat and want to take the slow and steady route, aim for 150g of carbs peri-workout (before, after, during etc). This would be roughly a cup of rice, or 2 russet potatoes. This will help build muscle just as much as protein.

Protein intake should remain constant, at minimum 1g per lb of bodyweight.

great info dabears! as i stated in my OP i wanna bulk up but i am going to hawaii in 2 weeks so im trying to lift hard to look my best on the beach (and b1tches)

1g per lb of bodyweight?! holy **** im not getting enough at all i dont think. i drank a protein shake when i got to work, then ate a breakfast burrito, and a coffee. then had that salad and will eat some tuna in about an hour. im sure my dinner isnt gonna have those extra grams of protein (eating the same thing i had for dinner last night) what do i do? i weight 157 btw

ok. i eat white rice a lot...i knew i shoulda brought some with me for lunch..

my dinner last night was pan fried(in OVOO) salmon with a scoop of white rice and veggies... i guess i need to switch it up and eat that kinda dinner on lift days

Absolutely, a perfect dinner.

Quote:

Originally Posted by OrisuE46

great info dabears! as i stated in my OP i wanna bulk up but i am going to hawaii in 2 weeks so im trying to lift hard to look my best on the beach (and b1tches)

1g per lb of bodyweight?! holy **** im not getting enough at all i dont think. i drank a protein shake when i got to work, then ate a breakfast burrito, and a coffee. then had that salad and will eat some tuna in about an hour. im sure my dinner isnt gonna have those extra grams of protein (eating the same thing i had for dinner last night) what do i do? i weight 157 btw

thanks! pretty much nothing you do in the next two weeks will make a big difference EXCEPT one thing. You can reduce your water weight by drinking a TON of water (1 gallon+) and reducing sodium intake as much as possible. This will "tone" your body a LOT more than focusing on going hard in the gym.

Yes 1g per lb, and that's the minimum amount. I am 175 lbs, and average 200-225g per day. I achieve this via the following typical meal setup (I understand you have a different schedule but the meal makeup will help)

So based on that average day, I'm getting 3100 calories with 224g of protein. (I legitimately wrote down what I've been eating and was praying it was close... bang on! )

This is pretty much how you need to eat to get bigger! Meal timing doesn't matter, as long as you are getting your total macros (proteins, fats, carbs) right and your total calories that you intake are at least 500 more than what you are burning (metabolism + exercise for the day).

There's no chance I could go without bread for a day! How am I supposed to eat Tuna? Chicken salad? Egg sandwich?

I eat that stuff all the time, its great cold (and therefore portable)... but I just eat it directly off the plate with a fork! Same with pizza.. replaced it with a ground beef / italian sausage crust, and to be honest its 10x better

I have a burger once a month, and eat it with half a bun... my other cheat is fajita wrap every second week. I look forward to it more!

thanks! pretty much nothing you do in the next two weeks will make a big difference EXCEPT one thing. You can reduce your water weight by drinking a TON of water (1 gallon+) and reducing sodium intake as much as possible. This will "tone" your body a LOT more than focusing on going hard in the gym.

Yes 1g per lb, and that's the minimum amount. I am 175 lbs, and average 200-225g per day. I achieve this via the following typical meal setup (I understand you have a different schedule but the meal makeup will help)

So based on that average day, I'm getting 3100 calories with 224g of protein. (I legitimately wrote down what I've been eating and was praying it was close... bang on! )

This is pretty much how you need to eat to get bigger! Meal timing doesn't matter, as long as you are getting your total macros (proteins, fats, carbs) right and your total calories that you intake are at least 500 more than what you are burning (metabolism + exercise for the day).

wow! ok! so drinking more water and less sodium will tone me up? i dont think i consume that much sodium already but i need to drink more water...i was drinking a lot overseas but i need to get back in the habit of drinking water regularly.

i definitely need to prep some meals tonight. i dont think im going to the gym friday since i have to get ready for this show in seattle. so i will switch that workout to saturday which will give me a whole day to plan my meals and get a good pump at the gym (arms day)

wow! ok! so drinking more water and less sodium will tone me up? i dont think i consume that much sodium already but i need to drink more water...i was drinking a lot overseas but i need to get back in the habit of drinking water regularly.

Not promising a "toning miracle" but it would definitely reduce any bloat you have and tighten your skin up, couldn't hurt to try!

Fact is, this stuff takes time... years of dedication and consistency. Whether its worth it or not is something you discover as you progress and try and overcome new challenges and plateaus.

If you can't get meat for a meal ... supplement with whey protein. It's much better than just skipping.

Not promising a "toning miracle" but it would definitely reduce any bloat you have and tighten your skin up, couldn't hurt to try!

Fact is, this stuff takes time... years of dedication and consistency. Whether its worth it or not is something you discover as you progress and try and overcome new challenges and plateaus.

If you can't get meat for a meal ... supplement with whey protein. It's much better than just skipping.

yeah i dont expect overnight miracles haha. im pretty impressed already of my progression and i find it fun challenging myself in lifting since i dont really have any other hobbies that involve being physically active. im really impressed with all the knowledge this forum has on the topic. i guess ill just have to start bringing my protein with me (since im never at home) everywhere i go lol.

im actually really excited to lift today with all this new info ive received. im gonna try out not running before my lift and just stretch and run after. i will also be drinking a lot more water now. im honestly not even sure if i should do squats today since im going to freaknight on friday and i dont wanna be sore...but my recovery time hasnt been too bad so i dont think it will be a problem

I eat that stuff all the time, its great cold (and therefore portable)... but I just eat it directly off the plate with a fork! Same with pizza.. replaced it with a ground beef / italian sausage crust, and to be honest its 10x better

I have a burger once a month, and eat it with half a bun... my other cheat is fajita wrap every second week. I look forward to it more!

That sounds awful. To be completely honest, my body is good enough and there's 0 reason to cut out bread.